Sixgun's Hand & Arm Strength Workout's

[chrlslee1]

WOw! your arms must be huge. do you do anything but arms?

[Dave H]

No, I am 6-1 inch and weigh about 215. Tall and lean. I watch what I eat and just train for pure strength. You can check out my gallery and my profile for pictures.

Dave...

[chrlslee1]

well its a great log. Do you ever bench,squat,dead,clean?

[Dave H]

If you read the log you will see that I do Vertical Leg-presses on Monday and Friday. Those are the next best thing to the squat because you are pushing the weight straight up with the legs, hips and glutes. But there is no lower back involved. You don't compress the vertebra's and disc's with a heavy squat bar on your shoulders - something that many lifters says has ruined their backs - including many here on this board. I will not do anything that tears the body down! Working out is about getting strong and having fun doing it. There is nothing fun about tearing up a back, knees, shoulders, ect!

I don't bench any more because I have no spotter and I strongly feel that benching does not even come close to building anything close to functional strength. And benching tears up shoulders faster than squats can kill and back! Yes, I have done, and still do cleans, mostly in the form of the D.B. Swing and cleans. I can still to this day do a 120 pound DB from the floor to over-head. That is actually a snatch, or a swing, as Brooks Kubiks (spelling?) calls it.

Dave...

[chrlslee1]

thnx alot for the detailed reply!

[Dave H]

Monday, 14 Feb 05

L-curls: 55x 20, 20. 85x 20.

L-ext: 55x 20, 20. 85x 20

L-press/T-rise: 225x 20/20, 20/20, 20/20.

Bent-over D.B-rows: 50'sx 20-20, 20-20, 20-20.

Press: 90x 20, 20, 20.

Behind-The-Head-Tricep Ext (D.B): 70x 20, 20, 20.

Wed, 16 Feb 05

*EZ-curl: 60x 5, 5. 80x 5, 5. *110x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3 = 30 reps.

Center Loaded (swingbells) Wrist-curls: 105x 5, 5.

145x 3, 2, 4, 11, 7, 5, 11, 14 = 57 reps.

Leverage work: 3 & 6 pound sledge hammers, all 4 angles, many sets and reps.

Sit-ups: 50x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3 = 30 reps.

*If you notice, I did not do cards tonight with the EZ-curls. I have reduced the volume in order to increase recovery time for my Wrist-curls. I totaled 30 reps, but if you check the volume of my EZ-curls in past workouts - when I do the cards -you will see that I have reduced the volume considerably. But, this also allowed me to do the EZ-curls, very strict, with explosive movements every set! They felt very strong. I will stick to this for a while, but I will most likely revert back to my high-rep stuff as soon as I hit my numbers in the Wrist-curls.

Dave...

[Dave H]

Friday, 18 Feb 05

L-curl: 55x 20, 20. 85x 20.

L-ext: 55x 20, 20. 85x 20.

L-press/t-rises: 225x 20/20, 20/20, 20/20.

Bent-over BD-rows: 55--50'sx 20-20, 20-20, 20-20.

Press: 90x 20, 20, 20.

Behind the head Tricep ext (db): 70'sx 20, 20, 20.

Neck lift: 50x 20, 20, 20.

Plate loaded grip machine:

Single-hand, 55x 5-5, 5-5. 65x 5-5, 5-5. 75x 5-5, 5-5. 85x 5-5, 5-5.

Two-hands/ neg-finish. 105x 5-5, 115x 5-5. 125x 5-5.

Bullworker: 10, 10, 10, 10, 10.

Sat, 19 Feb 05

Hammer-curls/preacher-bench: 50'sx 5-5, 5-5. 70'sx (cards) 3-3, 7-7, 3-3, 9-9,

2-2, 10-10 = 34 reps.

DB.W-curls: 50'sx 20-20, 20-20. 70'sx 18-18.

Table-curls: 50'sx 20-20, 20-20. 90'sx 10-10.

Leverage work: 3 & 6 pound sledge hammers, all 4 angles, many sets and reps.

SwingBell holds: 215x 3 sets for a 10-count.

I have added these just to get my wrists accustomed to heavier weight, so as when I get my reps up that heavy, the wrists will be prepared.

Dave...

[Dave H]

Wed, 23 Feb 05

EZ-curls: 60x 5-5, 80x 5-5. *110x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3 = 30 reps.

Swingbell W-curls: 105x 5, 5. 135x 3. 160x 3. **185x 1.

200x1. ***210x 1.

Leverage work: 3 & 6 pound Sledge Hammer, all 4 angles, many sets and reps.

Sit-ups: 50x 10, 10, 10, 10, 10.

*Still keeping the volume down on the EZ-curls to save energy for the W-curls. It paid off tonight, as I hit a PR. I will get back to the cards and the walking sets later.

**My last Max done on 26 Jan 05.

*** My new current max done tonight. The 210 went about an inch below parallel and then up into a strong, full hook. It felt very smooth and I really feel that I had maybe another 10 or 15 pounds in me. But I have all year. There is no hurry. And as I have said before, I do not plan on injuring myself doing this. Injuries suck and I work two jobs.

After the last max, I increased my working weight by 10 pounds - from 135 to 145 - and I increased the sets from 6 to 8 sets with the cards. High volume - many reps with as heavy a weight as you can handle - does make you stronger. The changes that I made gave me the base to launch tonights new max from. I will keep the sets at 8 and increase the weight from 145 to 165. And I will stay with the cards and walking sets. All high reps!

Dave...

[kelby]

how have you been enjoying the grip machine. like you said put 140 pounds on there and you'll have a f of a time with it. and that is how much the ones are suppose to be. i bet if you can do reps with 140. the threes would be up your alley. do you still arm wrestle.

[Dave H]

Kelby,

I have been training with the Plate-loaded grip machine for some time now, and I love it. You can't even compare the weight on them with the grippers. The #2 is supposed to be 190 pounds and the #3, 280 pounds( I think?!). I guarantee you, if you put 190 on a plate-loaded grip machine and try to close it with just your hands - not deadlifting it up - well,,,,, just try it. (have to be careful what I say here, because we are talking grip! And I have NO intentions of video-taping anything!! Not going to jump through those hoops!). Anyway, the Plate-loaded grip machine is where it's at. Forget the grippers.

I armwrestle often at home. I have armwrestling practice every 3rd Saturday at my house (used to be every Saturday, but had to cut it back). Also, I had to stop taking in strangers. It used to be opened to all, but had some trouble recently with someone and my wife says she is not comforable with having those who we do not know coming into the house now. So it's only opened to those who we know to be good people. Sean "Doc" Dockery has came out and he is always welcome.

As far as tournaments goes, my last one was in "03" in Indiana where I took 3rd in my weight-class. I just do not have time to travel to them.

Dave....

[kelby]

if i can close 190 and ninety (without deadlifting it) the threes will be a piece of cake

[Dave H]

Yea, buddy.

Dave....

[Dave H]

Wed, 2 March 05

EZ-curls: 60x 5, 5. 80x 5,5. 110x 3, 3, 3, 5, 3, 4, 3, 3, 3, 4 = 34 reps.

Swingbell W-curls: 105x 5, 5. 165x 3, 11, 4, 6, 12, 7, 10, 5 = 58 reps.

Leverage work; 3 & 6 pound sledge hammers. all four angles, many sets and reps.

Sit-ups: 50x 10, 10, 10, 10, 10.

I added some reps to the EZ-curls tonight. I can't get away from the volume. But I will not let it interfere with the W-curls. Everything felt good.

Dave...

[Dave H]

Monday, 7 March 05

I did not train Saturday because of the Arnold, although we did a lot of armwrestling at my house both Saturday night and Sunday. And, yes, we were under the influence of alcohol, but we pulled our butts off both days. Bryan went back to Youngstown with some seriously sore arms (that's what happens when these guys don't stay in shape).

Anyway, I am not going to workout tonight, but I am going to post some of my PR's that I have logged over the last few years. I have received a few PM's lately from some members asking certain things about the way I train.

Just because I do high reps does not really mean that I use light weight. Here are some PR's with rep-max's that I have hit.

Dumb-bell Wrist-curls

80 pounders x 50 reps each hand. 12-22-02

100 pounders x 20 reps each hand. 1-23-03

50 pounders x 70 reps, each hand. 3-19-03

EZ-curls:

100 pounds x 40 reps. 8-21-04

130 pounds x 10 reps. 5-14-03

Dumb-bell Hammer-curls/preacher bench:

30 pounders x 50 reps each hand. 1-15-03

50 pounders x 30 reps each hand. 4-15-04

70 pounders x 15 reps each hand. 12-18-03

80 pounders x 5 reps each hand. 10-24-04

Table-curls:

80 pounders x 30 reps each hand. 11-10-03

90 pounders x 15 reps each hand. 8-15-03

Some of these I could increase today. In the workouts to come I will aim to hit new pr's in these areas.

Dave...

[kelby]

pretty good records. i tried curling 80 pound dumbell when i went to the city. tough to do.

[Dave H]

Wed, 9 March 05

EZ-curls: 60x 5, 5. 80x 5, 5. 165x 3, 3, 3, 5, 4, 4, 3, 3, 3, 4 = 35 reps.

Swingbell W-curls: 105x 5, 5. 135x 5. 165x (cards) 3, 3, 14, 4, 11,

12, 12, 11 = 70 reps.

Leverage work: 3 & 6 pound Sledge hammers. All four angles, many sets and reps.

Lots of volume on the W-curls. Seemed to draw all high cards. Wrists and forearms were screaming at the end on the workout.

The EZ-curls all went nice and smooth. A cake-walk.

Dave...

[honk]

Seems to me like you don´t train your triceps, cause you don´t need them that much with Armwrestling?

[t_rex]

Triceps build up 60% of your upper arm if I remember correctly, so I'd say you would need them.... Someone correct me if I'm wrong.

[Dave H]

I do work my triceps - see my routines for Monday and Friday nights. I do Close Grip-benches, or Behind the Head Triceps Extentions - and have Close grip-benched 225 for 20 reps last summer. But, they are not a priority for me, as I am an outside puller. Armwrestlers who go inside train the triceps more than the outside pullers do. So, no, I don't train them as a Powerlifter would or an inside puller does. I don't need to. And, I'm not a bodybuilder.

As far as how strong my triceps are, as I said, I have Close Grip Benched 225 for 20 reps last summer, so they are as strong as I would ever need them to be in the course of my every day life.

Dave...

[Dave H]

Wed, 16 March 05

E-Z curls: 60x 5,5. 80x 5,5. 110x 3, 3, 3, 5, 5, 5, 3, 3, 3, 5 = 38 reps.

Swingbell W-curls: 105x 5,5. 135x 5,5. 165x 3, 13, 11, 7, 3, 4, 7, 5 = 53 reps.

Leverage work: Only three angles tonight. Have an injury to the tendon on the inside of my right elbow from all the pulling last weekend so I can't Toproll the Hammer.

Despite the tendon injury on the inside of my right elbow the 165 pounds is going up very, very smooth.

Also, the Hammer-curls are a piece of cake. I'm still adding reps every week. Can you find the added reps?

Dave....

[honk]

OK, I think I have to check my glasses.

[Dave H]

Whoops!

This is a correction! In my last post - post #70 - in my narrative I called my EZ-curls "Hammer-curls". I did not do Hammer-curls that workout. So, I meant to say the "EZ-curls are going up smooth". Not the Hammer-curls.

Dave....

[Dave H]

Mon 21 March 05

Sit-ups: 20, 20, 20. 50x 20.

L-curls: 85x 20, 20, 20.

L-ext: 85x 20, 20, 20.

L-press/t-rises: 135x 5/5, 5/5. 185x 5/5. 235x 5/5. 285x 5/5, 10/10.

Bentover DB-rows: 50'sx 20-20, 20-20, 20-20.

Press/EZ-curl bar: 90x 20, 20, 20.

Triceps Ext/behind head: 70x 20, 20, 20.

Necklift: 50x 20, 20, 20.

Wed, 23 march 05

EZ-curls: 60x 5, 5. 80x 5, 5. 110x 3, 9, 4, 11, 4, 6 = 37 reps.

Swingbell W-curls: 105x 5, 5. 135x 5, 5. 165x 3, 3, 10, 5, 8, 11, 12, 9 = 61 reps.

Leverage work: 3 & 6 pound hammers. All 4 angles, many sets and reps.

3 more weeks until my next max in the Wrist-curls. I will go for 235. Everything feels ok. Right elbow still a little sore from all the pulling on the "Arnold weekend". All will be well, though.

[Dave H]

Sat, 26 March 05

Hammer-curls: 30'sx 5-5, 5-5. 50'sx 5-5. 70'sx 1-1. 80x 1-1. 90'sx 1-1.

DB. W-curls: 30'sx 5-5, 5-5. 50'sx 5-5, 5-5. 70'sx 5-5, 5-5, 5-5.

No leverage work.

Between the elbow injury and being tired from my two jobs I decided to take it easy today in the gym. No high volume stuff today. I did not even work out last night (Friday night). Today I just went down and tested the Hammer-curl and the Wrist-curl. The Hammers felt smooth, but I began to feel a slight pain in the elbow which tells me that it is not healed enough to really start cranking, so I stopped right there.

The DB W-curls feel ok until I got to the 70's. They also pulled the elbow a little and caused some slight pain. I did the reps slow and fully extended at the bottom in order to get a good stretch on that tendon and that seemed to help. I think stretching the tendons of the elbow will help keep them loose so I will do that a few times a week to help the healing process.

Dave...

[Dave H]

Monday, 28 March 05

Situps: 10, 10, 10. 50x10, 10.

L-curls: 55x 20, 20, . 85x 10.

L-ext: 55x 20, 20. 85x 10.

L-Press/T-raises: 135x 5/15, 5/15. 185x 5/15. 235x 5/15285x 10x20.

Bent over DB-Rows: 50'sx 20-20, 20-20, 20-20.

Triceps Extensions: 50'sx 20, 20, 20.

Presses: 90x 20, 20, 20.

Plate-loaded grip machine:

One hand: 55x 5-5, 5-5. 65x 5-5, 5-5. 75x 5-5, 5-5. 85x 5-5, 5-5.

TWO HANDS finished with a single hand negative hold.

100x 5-5, 5-5. 110x 5-5, 5-5. 125x 5-5, 5-5. 135x 5-5, 5-5.

Wednesday, 30 Mar 05

EZ-curls: 60x 5, 5. 80x 5, 5. 110x 3, 3, 4, 5, 5, 5, 4, 5 = 34 reps.

Swingbell W-curls: 105x 5, 5. 135x 5, 5. 165x (cards) 3, 11, 15, 2,

7, 7, 14, 13 = 72 reps!

Leverage work: 3 & 6 pound sledge hammers. All four angles, many sets and reps.

I was very tired tonight when I got off work. I punched in at 6:15 am and punched out at 5:35 pm. We have been working long hours for weeks and I work a weekend job as well. I chased down a Stacker Two with a Red Bull and "had-at-it" anyway. The EZ-curls felt great, as usual. And I think that is what got me fired up. On the Wrist-curls, I was really cranking. On the sets with 13, 14 and 14 reps, my ear drums were pounding in rhythm with my pulse and my rib cage actually hurt. But that is not new to me. I often push that hard. But last night, I think it was just because I was very tired.

Dave....